CrossFit Modern – CrossFit
Prep: Warm-up (No Measure)
Mobility
5 Cat Cow
10+10 Shoulder Dips + Rotations
5/5 Kneeling T-4 Rotation
5/5 Foam Roller Rolls Out
8 Banded (yellow mini band on wrists) Foam Roller Rolls Out
20 90/90 + progression
5/side T-4 rotation in Lunge
Big 3/Core
5/side Curl Up (5-10 lbs plate on stomach) focus on breathing
20 sec/ Side Plank (last 5 sec leg up)
10 Bird Dog w/palm in fist
Glutes activation (with mini band below the knees):
10 Hip Bridges
10 Horizontal Squats Knees of The Ground
10/10 Kneeling Firehydrant
10/10 Ultimate Side Plank
Shoulder Mobilization
-kneeling w/yellow or red band-
10/10 Shoulder Presses +
10/10 Rotations 90/90
5/5 Diagonal Pulls
Specific:
5/5 Rotational Plank
5/5 Lunge + Rev Lunge
Empty Barbell Warm Up:
2 Hip Muscle Clean
2 Front Squats
2 Strict Presses
2 Mid Shin Squat Muscle Clean
2 Split Jerks
—repeat if needed—
Lift: Clean and Jerk (1 sets 1 rep @RPE9)
1 Squat Clean + 1 Split Jerk = 1 rep
——-
1 set 2 reps@empty barbell
4-6 sets 1 rep @build weight
1 sets 1 rep @working weight RPE9
———-
in remaining time
2-3 sets Drop Sets -10% of working weight
20 min work, 90 sec rest
focus on keeping shoulder down in dip and drive up
traps and armpits up on catch
knee lock out when driving up before stomp
brace core to catch stably (keep mouth close to prevent losing it)
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